Nutrition, Nutrients & Healthy Eating

Nutrition, Nutrients & Healthy Eating

What are nutrients? Essential substances that your body needs in order to grow and stay healthy

Six categories of nutrients

CarbohydratesProteins • Minerals Vitamins • Fats • Water

Carbohydrates Structure and function: Carbohydrates are sugars and starches that the body uses for ENERGY!

Simple Carbohydrates Sugars that are quickly digested and provide a BOOST of energy for the body Foods with LOTS of sugar: oranges, milk, cookies, candy

Complex Carbohydrates Foods with LOTSof starch: rice, beans, potatoes Starches that are composed of many sugars linked together They provide the body with long-term energy since they are digested more slowly than sugars.

Protein • Structure: Proteins are made from many amino acids connected together in different arrangements. • Function: Provide the building materials your body needs to grow and repair itself

Complete proteins: Foods containing all the essential amino acids Examples: fish, meat, eggs, milk, cheese

Incomplete proteins: Foods that are missing some essential amino acids Examples: Legumes, nuts, whole grains

Functions: ENERGY source for the body (more than carbs and proteins) Help protect and cushion vital organs as well as joints Insulate the body Fat

Fat Structure: Fats belong to a group of organic compounds called lipids which are substances that do not dissolve in water. Fatty acids are the building blocks of fats.

Contain fatty acids that are missing hydrogen atoms At room temperature, they are typically in liquid form. Foods with a lot of unsaturated fat: canola, and peanut oils Unsaturated fats:

Saturated fats: Contain fatty acids with the MAXIMUM amount of hydrogen atoms At room temperature, they are typically in solid form.

Diets with TOO MUCH saturated fat have been known to cause heart disease. Foods with a lot of saturated fat: beef fat, egg yolks, dairy products

Calories The energy obtained from carbohydrates, proteins, and fats is measured in units called calories. What is a calorie?

Carbohydrates 1g = 4 calories Protein 1g = 4 calories Fat 1g = 9 calories Alcohol 1g = 7 calories Calorie Calculations

Do you know the MOST IMPORTANT nutrient is?

It’s Water! • 60%-80% of the human body is WATER

Function Assists with the transport of materials in the body by making up most of the liquid part of blood (plasma) Helps regulate body temperature, and helps break down food in the digestive system Food sources: vegetables, fruit, milk

Micronutrients Minerals and vitamins are called micronutrients since they are needed by your body in SMALL amounts. The minerals and most of the vitamins your body needs must be obtained from the FOODS you eat since your body cannot make them.

Micronutrients: Minerals Minerals are INORGANIC substances that are required by your body in order to develop and grow properly. Some Important Minerals: Calcium Iron Potassium Magnesium

Calcium Function: Helps build strong bones and teeth, regulates blood clotting Food sources: dairy products, leafy and green vegetables

Iron Function: Helps build hemoglobin which is the oxygen-carrying part of your red blood cells Food sources: eggs, meats, whole grains

Potassium Function: Helps regulate fluid balance in the body, assists with the normal functioning of muscles and nerves Food sources: bananas, carrots, milk

Micronutrients: Vitamins Vitamins: Group of complex compounds that help your body maintain normal metabolism, growth, and development Two Groups of Vitamins: Water-Soluble and Fat-Soluble

Water-Soluble Vitamins: Vitamins that dissolve in water and are NOT stored in your body for future use Vitamin B and Vitamin C

Fat-Soluble Vitamins: Vitamins that dissolve into and are transported by fat They can be stored in fat tissue, the liver, and the kidneys. Vitamins A, D, E, and K

Your own diet… …guidelines to follow for a healthy life!

Fruits Group Use fruits as snacks, salads or desserts. Choose whole or cut up fruits more often than fruit juice. Key Consumer Message: Make half your plate fruits and vegetables.

Vegetables Group Choose fresh, frozen, canned or dried. Eat red, orange and dark green vegetables. Key Consumer Message: Make half your plate fruits and vegetables.

Protein Group Choose a variety of different protein sources. In place of some meat and poultry, choose 8 oz. seafood per week. Try grilling, broiling, poaching or roasting. Key Consumer Message: Keep meat and poultry portions small and lean.

Grains Group Choose 100% whole grain cereals, breads, crackers, rice and pasta. 2. Check the ingredients list on food packages to find whole grain foods. Key Consumer Message: Make half your grains whole grains.

Dairy Group Low-fat or fat-free dairy products have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Key Consumer Message: Switch to low-fat or fat-free milk. Get your calcium rich foods.

Portion control is: Understanding how much a serving size is and how many calories a serving contains. It is important for weight management as the weight is defined by the total calorie intake

Nutrition, Nutrients & Healthy Eating